Strength & Conditioning, Sweat, Da Daily D, Full Body Aesthetics WODs Mon Dec 14th 2020

Strength & Conditioning:

A.) Back Rack Lunge/ Lateral Lunge (Superset)

8 Back Rack Lunges on each leg
8 Lateral Lunges on each leg
Rest 2min. Repeat For 3-4 Total Sets

B.) 3min. AMRAP/ 1 min Rest for 5 Total Rounds
20/15 Cal Row or 200m Run
20 Wall Balls 20/14
Max Deadlifts 135/95 in remaining time

Sweat:

On a 15-minute clock, for max reps each round…

0:00 – 3:00, Run 400m Then Max Pull-Ups
Rest 1 minute
4:00-7:00, Run 400m Then Max Back Squats 115/75
Rest 1 minute
8:00-11:00, Run 400m Then Max Pull-Ups
Rest 1 minute
12:00-15:00, Run 400m Then Max Back Squats 115/75

On a 15-minute clock, for max reps each round…

0:00-3:00, Row 500m Then Max Push Press 75/55lb bar
Rest 1 minute
4:00-7:00, Row 500m Then Max Wall Balls (20/14lb.)
Rest 1 minute
8:00-11:00, Row 500m Then Max Push Press 75/55
Rest 1 minute
12:00-15:00, Row 500m Then Max Wall Balls (20/14lb.)

*5min Rest Between Section 1 and 2
*Squats are off the ground
*Basically they are all 3min. AMRAPs
*RX+ that last section with 95/65 if you like. I kept it light so you can crank out some serious reps.
*If RUNNING is NOT an option, sub this for a 25/18 Cal Assault Bike, 400m Ski Erg, or 100 double Unders.

Da Daily D:

For Time:
100 DB Deadlifts 70/50lb.
*EMOM 30 Double Unders
*Start with 30 Double Unders

If you have heavier weights and you’d like to try it, then go for it. I think a lot of advanced people can do 80-100lbs. Women may be able to hit 60-70lb DBs. Let me know!

Rest as needed before this piece…

Tabata DB Russian Twists (35/20lb)

20sec. of work x 10sec. of rest until you hit 100 reps. Left +Right +1 rep.

Extra Credit:
If you choose to do this piece, then do it before Section 2:7min. to finish:…
100 Alternating DB Push-Ups
*Do 5-6 on each side and keep switching continuously until finished. If you do not finish, no worries.. We can try again in the future 🙂
https://www.youtube.com/watch?v=mx1B-pK8TBY

Full Body Aesthetics: Day 1 Cycle 6

New Cycle Begins today! I was going to change all the strength pieces to new movements to keep the variation going, but to get the most out of these mini 4 week cycles, we really need to hit them for about 3-4 cycles. So, in the meantime, I will be testing random 1 rep maxes (like incline bench, hip thrust, etc) so that we we can have accurate percentages for the future cycles.

Legs:
Back Squats
Set 1) 5 reps @ 65% of 1RM
Set 2) 5 reps @ 75% of 1RM
Set 3) MAX unbroken reps @ 85% of 1RM
*Rest 2-3min. Between Sets

Chest:
12-15 Reverse Grip Barbell Bench Press. Rest 90sec. Between Sets. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=KEg2rbkSl6U

Back:
12-15 DB Seal Rows. Rest 90sec. Between Sets. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=n3lUlCoxfhY

Shoulders:
3 Sets of Plate Front Raises to failure. Shoot for a weigh that gets you between 15-20 reps. Rest 90sec. Between Sets.
https://www.youtube.com/watch?v=Qsgx7QMCFg4

Triceps:
Banded Tricep “Pull”-Downs with a pipe or equivalent to failure. Rest 60sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=hbXUt-YYrPw

Biceps:
3 Sets of Single DB 21’s. Rest 60sec. Between Sets. *Remember what weights you’ve done on this one in the past. Try for a little more today.
https://www.youtube.com/watch?v=p5eiS8aPM4w

Abs:
Accumulate a 5min. Plank
*Every time you break, you must complete 10 Sit-Ups and get right back on it!

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NO WARM UP SETS are included in any of these sets and reps, so be sure to do 1-2 sets in each section to get warm, but do not count them as “working sets.”